1. Do not drink fruit juice (fresh or concentrated) or sugar sweetened drinks at all.
2. Avoid eating foods containing these sugars; fructose, sucrose, maltose, glucose, maltotriose, white and brown sugar, fructose corn syrup, agave nectar, molasses, honey, brown rice syrup and maple syrup. All natural sugars which send your blood glucose and insulin levels soaring sky high.
3. If you want to sweeten foods use natural stevia, xylitol or saccharine. Stringent tests have proved these sweeteners safe and there is NO proven link to associated cancer risks in humans. These artificial sweeteners are much sweeter than sugar, so you don't need to use much anyway.
4. Limit these high sugar fruits; pineapple, banana, papaya, watermelon, to occasional small portions.
5. Limit intake of potatoes, white rice, pasta, white bread and refined grains to very small side dishes.
6. Eat large amounts of non-starchy vegetables daily. Spinach, green beans, broccoli, cauliflower, Brussels sprouts, cabbage, salad leaves, peppers, mushrooms, courgette, asparagus.
7. These slow carb foods will make you feel full, contain fibre and will not provoke high blood sugar or insulin levels; all beans, lentils, apples, pears, blueberries, raspberries, non processed grains ( not milled or powdered) whole grains, rolled oats, brown rice, barley, millet.
8. Eat healthy protein from fish, skinless turkey, skinless chicken, beans, lentils, eggs, mushrooms at most meals.
9. Do Not miss meals. You will experience a low blood sugar which may result in craving for fast carbs to stabilise your blood sugar - it's physiological and an automatic survival reaction.
10. Do not snack between meals. Eat at MOST, 3 meals a day. It doesn't matter what time you eat your last meal, as long as it is part of your daily calorie allowance.
11. Eat slowly, enjoy your food, allow your intestines to inform your brain that you are eating and that you have had enough! It takes about 20 minutes from when you start eating for the hormone GLP-1 ( appetite suppressant) to reach it's highest levels.
If you are on a healthy eating plan, remember to eat well, don't go hungry and enjoy your food. If you would like any information or advice, please contact me via the comments section or our website.
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